CrossFit Whip

Rough First Rep

Back to the 4:30 class for the third day in a row. What is wrong with me? Haven’t done that in 4 months maybe?

Warm-up

3×10 Reverse Hyper (140#)

Bottom Squat Hold

Shoulder Stretching

2x

20 Air Squats

10 Plyo Lunges

20 Banded Pass Throughs

10 Toe Touches

Strength

10/10 Single Leg KB Romanian Deadlift

1 Set 44#

3 Sets 53#

Class was doing deadlifts so I did these. Cut them off before I tweaked something.

Conditioning

50 Air Squats

10 Burpees

40 Sit-ups

10 Burpees

30 Plyo Lunges

10 Burpees

20 American KBS (62#)

10 Burpees

10 Muscle-ups

10 Burpees

20 American KBS (62#)

10 Burpees

30 Plyo Lunges

10 Burpees

40 Sit-ups

10 Burpees

50 Air Squats

Decided to do the muscle-ups in place of a 10 meter bear crawl which seemed pretty pointless. I was questioning the idea when my right arm got caught up weird on my first rep and I had to fight for what felt like 5 seconds to get it in position and do the dip. So then I dropped. Did 4, 2 and missed, 2, and 1. That first rep really fucked with my head and used up some energy otherwise I think my plan of 4-3-3 would have been fine. Burpees were a slog after a while. Finished in 18:50.